WOD: Saturday, May 18th, 2024 (Burpee Day 110)

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Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Med-Ball Wall Sit 

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Workout: Every 5 Minutes x 4 Rounds 

  • 300 Meter Med-Ball Run (20/14) 
  • 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Squat Cleans (135/95) 

*RX+: (185/115) / CRX: (205/125) 

*One score – total # of squat cleans accumulated 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 300 Meter Med-Ball Run (20/14) 
  • 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

4 Sets 

  • 5 Barbell Bench Press 
  • 10 Double DB Bench Press 

*Increase the weight on the barbell each set 

*Your choice on the DB weight

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings